Burn Balance Boost - Calories In, Calories Out

The old-me used to think that calories don't matter. The new-me understands that calories DO matter, but not always. In this post we are going to explore:

• What are calories and how are they measured?

• How do you calculate the amount of calories burned?

• What factors determine the amount of calories burned through exercise?

• Why tracking of calories burned using apps and gadgets are inaccurate?

• Why you should not trust nutritional information labels on packaged foods?

What is a calorie?

One calorie is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius.

How are calories measured?

Calories in food are measured using a device called a calorimeter, which is a tool that measures the amount of energy released when a substance is burned.

To measure the calories in food, the food is placed in a small container called a bomb calorimeter, which is then filled with oxygen and sealed. The container is then placed in a water bath, which is heated to a specific temperature. The food is then burned inside the container, and the heat released from the burning is transferred to the water in the bath.

The increase in temperature of the water is measured, and this is used to calculate the number of calories in the food.

The calorimeter provides a useful and accurate way to estimate the number of calories in a particular food.

How do you calculate the amount of calories burned?

The amount of calories burned during exercise can be calculated using several factors, including the type of exercise, the intensity of the exercise, the duration of the exercise, and the weight of the person doing the exercise.

The most common method for calculating the number of calories burned during exercise is to use an equation that takes these factors into account. One widely used equation is the "Metabolic Equivalent of Task" (MET) equation, which estimates the amount of energy expended during physical activity as a multiple of the resting metabolic rate (RMR). The RMR is the amount of energy the body requires to maintain basic bodily functions while at rest (I call this the BMR in my food plans).

The MET equation takes into account the type of activity and its intensity. For example, walking at a leisurely pace may have a MET value of 2.5, while running at a moderate pace may have a MET value of 8.0. Multiplying the MET value by the person's weight in kilograms and the duration of the exercise in hours gives an estimate of the number of calories burned.

However, it's important to note that these equations are only estimates, and the actual number of calories burned during exercise may vary depending on factors such as the individual's metabolism, age, gender, and fitness level. Additionally, factors such as temperature, altitude, and wind resistance can also affect the number of calories burned during exercise.

Note: Keep in mind that the MET values (in picture) are just estimates and the actual number of calories burned during exercise can vary depending on individual factors such as age, gender, body composition, and fitness level, as well as exercise form, duration, and intensity.

What factors determine the amount of calories burned?

There are several factors that determine the number of calories burned during physical activity. Some of the most important factors include:

1. Body weight: Heavier individuals will generally burn more calories during physical activity than lighter individuals, since more energy is required to move a larger body mass.

2. Exercise intensity: The intensity of the exercise is a key factor in determining the number of calories burned. Higher intensity activities, such as running or high-intensity interval training (HIIT), will burn more calories than lower intensity activities, such as walking or gentle yoga.

3. Exercise duration: The longer the duration of the exercise, the more calories will be burned. However, there is a point of diminishing returns, as the body will eventually start to conserve energy and burn fewer calories as the exercise continues for a very long time.

4. Muscle mass: Individuals with more muscle mass tend to burn more calories during physical activity, as muscle tissue is more metabolically active than fat tissue. Which is also why I promote strength training for fat-loss!

5. Gender: Men tend to burn more calories than women during physical activity, since men typically have a higher muscle mass and a lower body fat percentage.

6. Age: Younger individuals tend to burn more calories during physical activity than older individuals, as metabolism typically slows down with age.

7. Health status: Individuals with certain medical conditions, such as hypothyroidism, may have a lower metabolic rate and therefore burn fewer calories during physical activity.

8. Environmental factors: The temperature, humidity, altitude, and wind resistance can all affect the number of calories burned during physical activity. For example, exercising in cold weather can cause the body to burn more calories to maintain body temperature.

Don't place too much trust on those stats at the end of a workout. Here's why...

Why tracking of calories burned using APPs and Gadgets are inaccurate?

While tracking calories burned using apps and gadgets can provide a general estimate of energy expenditure, they are often inaccurate for several reasons.

1. Variations in individual metabolism: Everyone's metabolism is unique, and the amount of energy expended during physical activity can vary widely depending on factors such as age, gender, body composition, and health status. Apps and gadgets typically use generalized equations and assumptions to estimate energy expenditure, which may not accurately reflect an individual's metabolic rate.

2. Limited accuracy of sensors: Most apps and gadgets use sensors such as accelerometers to track physical activity, but these sensors may not accurately capture all types of movement. For example, a stationary bike may not register the full range of motion of the legs, leading to an underestimation of energy expenditure.

3. Inaccurate input data: Many apps and gadgets require users to input data such as body weight and age to calculate energy expenditure, but users may not always provide accurate information (at gyms, this is especially true, we just go with whatever data has been entered by someone who was on the treadmill earlier). Inaccurate input data can lead to inaccurate estimates of energy expenditure.

4. Inability to account for individual factors: Apps and gadgets may not be able to account for individual factors such as fitness level, exercise form, and personal variations in metabolic rate. For example, two individuals performing the same exercise at the same intensity may burn different amounts of calories due to differences in form or muscle recruitment.

5. Lack of validation: Many apps and gadgets have not been validated through scientific studies, meaning that their estimates of energy expenditure may not be reliable or accurate.

So, it's important to recognize their limitations and to use them as a general guide rather than relying on them for precise measurements of energy expenditure.

Why you shouldn't always trust nutritional information on packaged foods?

Nutritional information on packaged foods can be inaccurate for several reasons, including:

1. Variation in serving size: The nutritional information on packaged foods is based on a standardized serving size, but actual serving sizes can vary widely. For example, a package of cookies may list the nutritional information for a single cookie, but many people may consume several cookies in a serving, leading to a higher intake of calories, fat, and sugar than the label suggests.

2. Variation in ingredients: The nutritional content of packaged foods can vary depending on the quality and quantity of ingredients used. For example, the fat and sugar content of a food product can vary depending on the quality and quantity of ingredients used.

3. Lack of regulation: In some cases, food manufacturers may not be required to provide accurate or complete nutritional information. This is particularly true for smaller companies or specialty foods that may not be subject to the same labeling regulations as larger manufacturers.

4. Analytical error: Nutritional information on packaged foods is typically determined through laboratory analysis, which can be subject to error. Even small variations in the laboratory methods used to analyze food samples can lead to inaccurate or inconsistent results.

5. Marketing tactics: Food manufacturers may use marketing tactics such as "low-fat," "low-calorie," or "natural" to promote their products, but these labels may not always reflect the true nutritional quality of the food.

Overall, while nutritional information on packaged foods can be a useful tool for making informed food choices, it's important to recognize that it may not always be completely accurate or reflective of the actual nutritional content of the food.

We know one way calories enter our body is through the food we eat. But...

How does the fat we lose actually leave the body?

The process of burning fat and eliminating its waste products is a complex biochemical process that involves multiple organs and systems in the body. When we burn fat through exercise or calorie deficit, the triglycerides (fat molecules) in our fat cells are broken down into their component parts: glycerol and fatty acids. These molecules then enter the bloodstream and are transported to the liver, where they are metabolized and used for energy. The glycerol is converted to glucose, which can be used by the body for energy or stored as glycogen. The fatty acids are broken down further into molecules called acetyl-CoA, which can also be used for energy (ketones).

The waste products of fat metabolism are then eliminated from the body through a variety of pathways. The carbon atoms in the fatty acids are converted into carbon dioxide, which we exhale through our lungs. The hydrogen atoms are combined with oxygen to form water, which is eliminated from the body through sweat, urine, and other bodily fluids.

The second question is how does one's heart rate factor into the equation regarding calories being burned.

Does heart rate really play a role in the burning of calories?

Yes, heart rate plays an important role in burning calories. This is because a higher heart rate indicates that your body is in a state of increased metabolic activity, which means that it is using more energy (calories) to power your muscles and keep your body functioning. When you exercise at a high intensity, your heart rate will typically be higher, which means that you will be burning more calories per minute than if you were exercising at a lower intensity. In general, a higher heart rate is usually associated with a higher calorie burn during exercise. Your maximum heart rate (MHR) is equal to 220 minus your age.

So instead of obsessing over every calorie in and out, focus on building awareness: know roughly how much your body needs, what foods make you feel strong and satisfied, and what kind of training keeps your metabolism active. Precision isn’t the goal—understanding is. Once you understand how calories truly work, you’ll stop chasing numbers and start managing your energy in a way that’s both intelligent and sustainable.